Posts Tagged ‘apartments’
Author: The Dragonfly Swimmer Published: May 1st, 2011
| |
Swim |
Bike |
Run |
Strength |
Total |
| Total Time |
1.5 hrs |
4.5 hrs |
3 hrs |
.5 hr |
9.5hrs |
| Total Distance |
3,800m |
80 miles |
24 miles |
|
|
This was a recovery week and it’s safe to say that I didn’t go above and beyond what the plan suggested. We were travelling up in Boston for the week to look for apartments and I then I was in Cincinnati on Thursday which meant my training schedule was completely off. But I was able to get at least one workout in a day, so I can’t really complain too much… I definitely didn’t lose ground.
Monday – Day Off.
Tuesday – I rode for an hour on a stationary bike and then ran for 15 minutes on the treadmill. Nothing more to say than that. It was ridiculously hot and my clothes were disgusting – it was an unventilated basement workout room.
Wednesday – Ran around the esplanade in Boston for 8 miles in the morning and it was so nice. I just focused on running and didn’t do any speed workout or anything.
Thursday – Another hour on a stationary bike (this time in Cincinnati). Boring. Sweaty.
Friday – Finally back home! Friday morning I got in the pool for the first time that week (not good!) and did 2,200m. In the afternoon, I ran 45 minutesin Umstead – it was an awful, painful run. I don’t think I ever have a good run in the evening; probably because I have been sitting all day at work and my legs are ridiculously tight.
Saturday – Long brick workout day. We went 2:30 (50 miles) on the bike a followed by an 8-mile run. The bike was awesome. I actually felt like I was able to keep up with Ryan… he still beat me, but there were plenty of sections where I was able to properly draft. Towards the end of the ride, there are 4 large hills that we climb and for 2 of them, I destroyed Ryan. I mean, really destroyed him. I drafted him up to the point where the hill started and then I jumped off the saddle and pumped as hard as humanly possible. I got to the top, pushed for about a hundred yards and the jumped off the saddle again for the next hill. By the time I got to the top, I was about a minute ahead of Ryan and promptly filled my mouth with vomit… then spit it out. I red-lined it, but damnit it was worth it.
Sunday – We ran 10 miles of single track through Umstead. These were some new trails for me, most of which were covered in pine needles, which made the run very soft and easy. Still lots of sections where we were dealing with big rocks and roots, but overall not a very technical run which was nice. In the afternoon, Mary Lynn and I went to Sandling Beach at Falls Lake about 20 minutes from our house. We spent some time playing paddle ball and soaking in the southern culture… including large women in all-to-small Conferderate flag bikinis. One woman in particular decided to avoid tan lines on her back and removed her top. Unfortunately, she forgot not to look up – Mary Lynn and I got an eyeful of sagging nip. Not good. So I promptly got in the very very cold water and swam a mile.
Next week is a tough week and potentially a trip out to the mountains for a long ride. We’ll see!
Tags: 10 miles, 15 minutes, all-to-small conferderate flag, apartments, basement, big rocks, Bike Run Strength, boring, Boston, brick, cincinnati, clothes, cold water, Cycling, damnit, disgusting, esplanade, Falls Lake, Friday morning, good run, Hospitality Recreation, hrs .5 hr, large hills, large women, legs, Long brick workout, long ride, Mary Lynn, Mile, Mile run world record progression, minutesin umstead, new trails, paddle ball, painful, Physical exercise, pine needles, pool, room, Ryan, safe, Sandling, Sandling Beach, single track, southern culture, speed workout, spit, sport, Stationary bicycle, stationary bike, swam, sweaty, swim bike run, tan lines, technical run, Time 1.5 hrs, training log, training schedule, treadmill, trip, unventilated basement workout, vomit, Weekly Training Log, workout, workout room
Category Featured, Weekly Training Logs |
Author: The Dragonfly Swimmer Published: April 26th, 2011
| |
Swim |
Bike |
Run |
Strength |
Total |
| Total Time |
2.5 hrs |
6.5 hrs |
5 hrs |
1.5 hr |
15.5hrs |
| Total Distance |
5,500m |
135 miles |
32 miles |
|
|
I am a little late getting this weekly update out; we are up in Boston looking for apartments, so the last few days have been crazy. That combined with the fact that last week was a tough week (but I somehow made it not as tough as it should have been)… I have just been too tired to squeeze in getting this update out. But here I am – sitting in a Starbucks near South Station, furiously typing to satisfy my 4 readers. Thanks Mary Lynn and Mom!
Monday – This is typically a day off from any run/bike/swim, but because of the race last Saturday, I took Sunday off and worked out on Monday. I ran 50 minutes at a “normal” pace and then worked out with Olivier in the evening.
Tuesday – Long swim with the group. We did a little over 3,000m. That night, I got out for 1:15 on the bike.
Wednesday – 50 minute run in the morning where the focus was on doing 4×3 minute VO2 max intervals. I did this in Umstead which mean that those 3 minutes covered lots of rolling hills which made trying to go fast very hard… or, looking at it differently, very easy to hit VO2 max. I took Wednesday evening off.
Thursday – Long swim with the group… but only around 2,500m. That night, I was absolutely exhausted and skipped the bike…
Friday – Morning brick workout – I worked on the bike trainer for an hour and a half and then ran for 50 minutes. Considering I biked inside, it was an awesome workout.
Saturday – I set out at 7am for my first century ride ever… by myself. It was about 60 degrees and misty out, so it was actually a little chilly in my shorts and shortsleeves. The ride was fairly uneventful. My focus for the ride was to maintain an average pace of over 18mph for the entire ride and feel good in the end. I did that. Basically, my average was 18.7 mph for the 101 miles and I really did feel like I could have run afterwards. Could I have done a marathon? I think I could have… not happily, but I could have. My elevation gain throughout the ride was about 3,000ft which is about half of what I will climb in France. But still, I am happy. My other focus was on nutrition. I used the strategy I used a few weeks ago with some subtle modifications and it really worked out great. I basically made 6 hours worth of slurry and then cut up 4 cliff bars into 4 equal pieces each. On the ride, I ate or drank calories every 20 minutes and my energy maintained the entire way. Very happy with that. So, I think I successfully proved out my method for France. I am sticking with it.
Sunday – The plan called for 2:30 of running which I was hoping would get us close to 20 miles. It did not. Ryan (who also did 100 miles on the bike on Saturday) and I slogged through a hot morning in Umstead for about 17 miles. It was long and painful… mostly because my legs were heavy and like I said, it was hot. First morning approaching 80 in NC this year, so it was great timing for a run!
That’s it. This week is a “recovery” week which is good since I am travelling.
Tags: 15.5hrs total distance, apartments, Average pace, awesome workout, bike friday, Bike Run Strength, bike trainer, Boston, brick, calories, century ride, cliff bars, Cycling, elevation gain, Energy, entire ride, entire way, equal pieces, few days, First morning, france, Friday morning, great timing, group, Happy, Hospitality Recreation, hot morning, hour and a half, hrs 1.5 hr, intervals, last saturday, long swim, Mary Lynn, max intervals, Mile, misty, mom, Morning brick workout, North Carolina, olivier, pace, painful, rolling hills, run bike, Ryan, Shorts, South Station, starbucks, strategy, subtle modifications, swim bike run, Thanks Mary Lynn, time 2, Time 2.5 hrs, training log, typing, umstead, update, vo2 max, wednesday evening, Weekly Training Log, workout
Category Featured, Weekly Training Logs |
Author: The Dragonfly Swimmer Published: April 17th, 2011
| |
Swim |
Bike |
Run |
Strength |
Total |
| Total Time |
3 hrs |
4.25 hrs |
2.5 hrs |
1.5 hr |
11.25 hrs |
| Total Distance |
7,500 m |
75 miles |
19 miles |
|
|
Recovery week for me this week with a race thrown in at the end which made for a very strange week (or I thought so, anyway)… especially because I had a race last weekend too.
Monday – Strength workout with Olivier. We focused on upper body and core to give my legs a break, but overall not a real tough session.
Tuesday – 3,200 meters in the pool in the morning … we alternated 400m of swimming with 400m of kick which makes for a long tiring session. Tuesday night was an hour on the bike trainer doing intervals.
Wednesday – 50 minute run with 12×1 minute VO2 max intervals. These workouts are tough, but I do love them. That night I rode outside for 25 miles from our house to the bottom of Baileywick road… which means a hilly ride. I felt awesome, but for some reason my average moving speed was 18.5… I would swear I was around 20mph. Oh well.
Thursday – 2,800 meters in the pool in the morning followed by another hour on the bike trainer that night. Nothing crazy that day… more or less taking it easy in preparation for the race on Saturday.
Friday – Ran 7 miles in the morning in Umstead. It was a good run and my legs were feeling a little heavy throughout the rest of the day as a result. I didn’t swim that day since I would be doing a swim on Saturday.
Saturday – Beaverdam Olympic Triathlon. I will writeup a race report on this, but I did reasonably well. The distances were 1,500m swim, 26.5 mile bike, 6.2 mile run. I finished in 2:26 … splits were :27/1:14/:42. I was a little disappointed in my swim time, but happy with my bike time that averaged 21.5 mph and my run which averaged 6:53 minute miles. I placed 14th overall and 2nd in my age group, so no complaints there. The water was cold (just over 60 degrees), but with my wetsuit and neoprene hat, it was actually not too bad. It also rained… so a lot of people just didn’t show up.
Sunday – Day off!
Next week will be a tough week since I will be doing an extra run on Monday to make up for today (Sunday). It’s also a tough weekend next weekend with an uber long bike ride and a long run on Sunday. After that, we head up to Boston to look for apartments – we move in about a month.
Tags: 200 meters, 400m, 800 meters, age group, Anyway, apartments, Baileywick road, beaverdam, Beaverdam Olympic Triathlon, Bike Run Strength, bike time. , bike trainer, Boston, crazy, distances, extra, good run, Happy, hilly ride, Hospitality Recreation, intervals, legs, long run, long tiring session, Mile, mile bike, Mile run world record progression, Multisport, Neoprene, neoprene hat, olivier, olympic, olympic games, Race (classification of humans), race report, rained, real tough session, rest of the day, splits, sport, strange week, strength workout, swim bike run, swim time, time 3, Time 3 hrs, tough weekend, training log, triathlon, Tuesday night, uber long bike, umstead, upper body, vo2 max, weekend, Weekly Training Log, wetsuit, workouts, writeup
Category Featured, Weekly Training Logs |
